WOD

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting COMPLEX: (7×3/Climbing) | E75s 1 High-Hang Power Clean 1 Mid-Hang Power Clean 1 Power Clean *Work up to heaviest complex Metcon Metcon (AMRAP – Rounds and Reps) (16m) 20 Clean L/R=2 12 SA OHS L/R=2 06 BurpeeWT: 55/35#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestBurpee Pull Ups Spiderman Press Ups Lateral Lunge (each leg) Butterfly Sit Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 45lbs Ruck1 Mile Ruck 20 Press Ups 20 Squats 50 Walking Lunges 100 Flutter Kicks

Blue Ridge CrossFit – CrossFit Warm-up Strength Split Squat (3×10/MW) (12m) Transition: (2m) Accessory Dumbbell Military Press (2xME/60s) Rest: (60s) Between sets Transition: (2m) Core Metcon (No Measure) CIRCUIT: 40/20 | 3rds Kneeling Windmill L Kneeling Windmill R Hanging Wiper L/R=2 Incline Straight Leg Extension

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 60lbs Sandbag200m Walking Lunges 10 Clean and Throws 10 Thrusters 200m Carry 10 Rows 10 RDL 400m Run (no bag)

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Power Snatch (7×3/80%) E75s Transition: (3m) Metcon Metcon (4 Rounds for reps) CIRCUIT | 30/60s | 4rds CAL Bike CAL Row Double UnderScore: Calories = Reps

Blue Ridge CrossFit – CrossFit Warm-up Strength Romanian Deadlift (3×10/MW) (9m) Transition: (2m) Accessory Dumbbell Chest Press (2xME/60s) Rest: (60s) between sets WT: Max Weight Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 20 MB Chest Slam 20/14# 14 MB Situp 06 MB PSTL L/R=2

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 50,40,30,20,10 Reps. 25lbs Vest.Press Ups Squats Butterfly Sit Ups